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The way we talk to ourselves about the events in our lives is subject to the same laws of learning and habit formation that physical behaviors are.
That means we can learn to talk to o...
Our emotions are always mediated by some form of thinking.
If our thoughts determine how we feel, that means how we habitually think will determine how we habitually feel.
It happens when we assume we understand what other people are thinking without any real evidence.
It is a failure of imagination because we often only imagine and focus on the negative...
It is the habit of telling ourselves that a negative event is bound to continue happening in the future.
When we overgeneralize, we make predictions about the future based on isol...
It happens when we take our own errors or flaws and exaggerate them.
We take small negative events and turn them into disasters in our minds.
it involves being dismissive of our strengths and positive qualities.
It keeps us in a cycle of feeling inferior because we never focus or enjoy our true positive qualities ...
It is the habit of making decisions based on how we feel rather than what we value.
It's when we use our emotions and feelings as evidence for what we should or shouldn’t do. Dep...
It is the tendency to evaluate things exclusively in terms of extreme categories.
It sets us up for chronic disappointment: When our expectations are consistently exaggerate...
It involves assuming an exaggerated responsibility for things that are mostly or entirely outside our control.
And this leads to excessive attempts at control, which in turn lead...
It is the habit of describing ourselves or others in one extreme way, usually negatively.
It is always an inaccurate oversimplification.
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By framing therapy in terms of what we need rather than what we could benefit from, many people experience too much shame or embarrassment to try it.
Not everybody needs therapy. But ...
Ultimately, therapy is about growth and creating opportunities for positive change.
And in addition to improving traditional mental health struggles, therapy can also be a powerful and efficient way to make progress on personal goals or aspirations.
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Take a negative thought and change it to something encouraging that's also accurate. Repeat until you find yourself needing to do it less and less often.
Simply stopping negative thoughts in their tracks can be helpful. This is known as "thought-stopping" and can take the form of snapping a rubber band on your wrist, visualizing a stop sign, or simply changing to another thought when a negative train of thought enters your mind.
Telling a trusted friend what you're thinking about can often lead to support or a good laugh when the negative self-talk is ridiculous. Even saying some negative self-talk phrases under your breath can remind you how unreasonable and unrealistic they sound, and remind you to give yourself a break.
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It’s important to know that if your negative thoughts are persistent — impacting your quality of life and functioning — it could be a sign of something more serious. Consult a therapist or psych...
Journaling can be great for getting stuff off your chest and to become more self-aware. Often, we are unaware of our negative thoughts and miss the chance of challenging them — but writing regularly can help with that.
You can create a two-column journal. In the first column, keep notes on any self-criticism that comes up throughout the day. Later, rewrite the first column in more empowering or positive ways to reframe it.
If you’re beating yourself up over something, picture someone that you love in your shoes and think what would you say or do to support them. This allows you to take a step back and practice a little self-compassion, it can help to keep things in perspective.
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